Here, we’ve put together 6 replacements for vegetable oil so you’re covered for every occasion.
RELATED: Cauliflower schnitzel
What is vegetable oil?
Vegetable oil is a liquid fat that’s used to add flavour, assist with texture and cook food at high temperatures, including deep frying and roasting. It’s neutral in taste, which also makes it suitable for salad dressings and chilled dishes.
What is vegetable oil made of?
Vegetable oil is a term used to describe all oils derived from plants, such as canola, sunflower and olive oil. However, you’ll also find bottles of ‘vegetable oil’ on the shelves of your local supermarket. This product is generally a blend of multiple oils, for example; corn, soybean and palm oil.
Is vegetable oil healthy?
As vegetable oil is refined and highly processed, it isn’t the healthiest of cooking oils. It has little nutrient value and has a high concentration of omega-6 fatty acids and polyunsaturated fats. The body needs an even balance of omega-3 and omega-6 fats and when we consume too much of each, it can lead to inflammation and other health problems. In fact, research out of the University of Western Ontario found a direct correlation between this and an increased risk of cancer, while another study published in the journal Epidemiology linked omega-6 consumption to coronary heart disease. In addition, sometimes oils included in vegetable oil blends are pushed past their heat tolerance during processing and become rancid as a result. (This is especially the case with palm oil.)
RELATED: Olive oil tea cake
Hydrogenated vegetable oils - which are often found in processed foods and takeaway – are also worth avoiding. These contain trans fats, which have been found to contribute to obesity, high blood pressure and type 2 diabetes.
That said, experts advise that vegetable oil is fine to consume in moderation as it is a good source of monounsaturated and omega-3 fats:
“Vegetable oil is safe to use in cooking and salads and won’t do you any harm in small quantities. However, if you have olive oil at home, I’d recommend using that instead because of it has many more health benefits,” practising accredited dietician Natalie Von Bertouch tells New Idea Food. “It’s also important to watch your portion size as oils are still a fat and are therefore high in calories.”
What are the best substitutes for vegetable oil?
- Canola oil
- Sunflower oil
- Olive oil
- Coconut oil
- Avocado oil
1. Canola oil
Canola oil comes from the canola (or rapeseed plant). It’s virtually flavourless, so is often called for as a moisturising agent in baked goods. It contains a decent amount of monounsaturated fatty acids and omega-3 fats and has the lowest level of saturated fat among all cooking oils (7%).
Canola oil has a moderately-high smoke point (204°C), is relatively affordable and can be used in a variety of ways – be it baking or grilling.
Best for: brownies and barbecuing.
2. Sunflower oil
Sunflower oil is a neutral-tasting oil that’s derived from the pressed seeds of sunflowers, and in comparison, to many other oils on the market, it is very nutrient-dense. It boasts phytochemicals such as choline and phenolic acid, high levels of vitamin E and is free from trans fats. Plus, research shows that sunflower oil can effectively lower our ‘bad’ LDL cholesterol levels.
Sunflower oil can withstand high heat (it has a smoke point of 230°C) and is mostly used in deep-frying, shallow-frying, baking and roasting.
Best for: steaks, frying fish.
3. Olive oil
Olive oil is arguably one of the most versatile of all the cooking oils and is high in good fats and antioxidants. You may have seen two varieties: Extra Virgin Olive Oil (EVOO), which comes from the first press of the olives and has a fruity aroma and more robust flavour. And Virgin Olive Oil, which is lighter on the palette and comes from the second press.
Due to its smoke point of 210 °and distinct taste, both types of olive oil are best used when cooking on a low to medium heat and are not suitable for baking.
Best for: salad dressings, roasting vegetables.
4. Coconut oil
Coconut oil has a subtle tropical taste and is commonly used as a vegan alternative to butter. It’s low in calories and comes in two varieties: refined (which has a smoke point of 177°) and unrefined or Virgin Coconut Oil (which has a smoke point of 200°C.) While the refined version is great for sautéing and baking, the refined coconut oil is much more suitable for frying.
At just 117 calories per tablespoon, coconut oil is a great low-calorie alternative to many other oils you may have on hand. It is rich in antioxidants and is often used as an alternative to butter for vegans and vegetarians as it works perfectly in cold desserts.
Best for: raw slices, curries.
RELATED: 3-ingredient coconut rough fudge
Butter contains lots of healthy saturated fats and is high in vitamins A, E and K.
It has a rich, creamy texture and is known to enhance the flavour of any food you cook in it. It makes a great substitute for vegetable oil in baked goods or anytime you need to add complexity to a dish. Similarly, shortening will do the same job, although it is higher in calories (115cals per tbsp to butter’s 110) and doesn’t contain the same nutrient profile.
Butter has a smoke point of 177°C and does tend to burn easily when heated.
Best for: cookies, muffins, cakes.
6. Avocado oil
Avocado oil is pressed from the fruit of the avocado tree and is characterised by its mild grassy flavour and silky texture.
It is unrefined, high in healthy fats and vitamin E and has a smoke point of 271°C, making it an excellent choice for frying, roasting and grilling.
Avocado oil is on the pricier side but as it can be used cold or as a finishing oil, it’s extremely versatile.
Best for: marinades, grilled meats.